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Squat PR

Press PR

Deadlift PR

Hi All
I am a person with short arms and long torso and when i searched i found that Sumo dead lift is better for me But i feel strongest at conventional So what i do now ?? 1- Train Sumo and focus on assistance exercises for sumo dead lift and increase mobility.....etc ?? what best assistance exercise for sumo ? 2- keep training conventional as i am strongest at it ? Thanks in advance

Hello Everyone i am going to to buy powerlifting belt Someone told me , if your weight is below 105 kg then buy a belt with 10 mm thickness and there is no need for 13 mm My weight is about 95kg Thanks in advance

Hi every one
Iam novice lifter on Powerlifting to WIn novice program(PNP) , lifting about 2 months .
There is a small competition in my City and i need to participate in it.
Just for experience and fun
The main point that i never tested my 1 rep max for 3 lifts
And i can not test them these days as there is about 10 days for the competition .
But in PNP i am recording my lifts to according to RPE .
Here are my questions ,
1- can i estimate my 1 RM from RPE chart ?? i will be effective
According to rpe chart my 1RM are Squat:130kg(286lbs) / Bench: 102 kg (225lbs)/ Deadlift: 175 kg ( 385lbs)
2- i read articles that i can do my attempts as follows , is this correct ?? First attempt : 90 ~ 95% 1RM / Second attempt : (98% 1RM) / Third attempt : 100~103% 1RM
3- What do i eat in this day ??
4- How many days should i rest before the meet ??
Thanks in advance

This is a heads up for the new competition format, which hopefully will see a lot more participation. All scoring continues to be in Wilkes coefficients (sorry, no adjustments based on age). I'm also experimenting by leaving this open for chatter before the actual competition. We're sorry we missed the May competition, but this looks like it should make up for it.
New Rules and Awards
We support 4 lifts now:
Squat: hips below knees, no wraps (neoprene sleeves OK). Stand for a couple seconds before reracking it.
Bench: hips and shoulders in contact with the bench, heal does not have to be on the floor. Wrist wraps OK, no elbow sleeves. Pause for a second on the chest, and a couple seconds at lockout.
Deadlift: no straps or compression shorts/suits. Both conventional and sumo are legal, no hitching. Hold for a couple seconds at the top.
Overhead Anyhow: no equipment, implement, or technique restrictions, bar must be on the floor at the beginning of the lift, and overhead with arms locked out at the end of the lift. Hold lockout for a couple seconds before dropping it.
The squat/bench/deadlift still have raw powerlifting rules. The pauses listed are to demonstrate control over the weight. In other words, it needs to have a true lock out and not force the judges to make a judgement call based on freeze frames.
There are also 5 awards:
Best Single: The best Wilkes score on any 1 lift.
Best Two-For: The best combined Wilkes score on any 2 lifts.
Best Total: The best combined Wilkes score on any 3 lifts.
Absolute Best: The best combined Wilkes score on all 4 lifts.
Beast Unleashed: The highest total amount in weight that a person lifts.
Any one person can have a clean sweep, but more than likely we should have different names for each of the awards. I understand the "Beast Unleashed" award favors bigger guys, but hopefully that total will be something worth respecting. It's also something that's a lot more easily understood than Wilkes scores. We very well may have different names for "Absolute Best" and "Beast Unleashed". That's something I'm hoping for.
Event Dates and Submission Guidelines
The contest will be for the whole month of Novemeber 2014! All submissions must be lifts that occurred during the month of November.
Start Date: November 1, 2014
End Date: November 30, 2014
All entries must be on video, and we require the following:
Body weight on the day of the lift.
Weight of the loaded barbell or implement (overhead anyhow).
Video must be made during the month of November
Use an angle we can accurately see the pauses (at lockout and on the chest for bench press)
If you lift in shorts and a t-shirt, please tuck your shirt in so we can see the hips and the knees clearly.
If you have multiple submissions, label them clearly. The best legal lift will be used out of the lot.
Everyone with a training log on this site is welcome to participate, even if you start it in the month of November. The judges will be the site moderators, and they will merely be judging whether the lift counts or not. The judges will add the Wilkes score to your entry.
Within the first week of December, I (or one of the other mods) will announce the results in a new thread. I will set up a spreadsheet on Google Sheets to keep track of everything and share that link with the other mods.
Please Participate!
This should be a fun competition. We've expanded the dates so that people who have competitions in that month can use video from that competition, and it should easily fit most people's training schedules.
If you only want to participate in one event, go for it. If you want all the glory, go for it. Participating in this competition requires at least one entry, that's it. You can participate as much or as little as you want.
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We have the results! Click here

I competed last Sunday... I dislocated my shoulder on the barrel run but the wife (a Nurse) popped it back in and I carried on did the deadlift event. I put in 4 reps but couldn't quite carry on with blood spilling from my nose.

Is it common to experience pain/soreness in the middle and upper back after deadlifts? I can't really tell if it's just soreness or pain fml.
Also, do you hold the bar as tight on a deadlift as you would on a bench press?

Is there assistance work that helps with getting the bar moving off the ground for deadlifts?
I got thinking about this after reading the discussion on 'press starts', and thought there might be something similar for deadlifts. Has anyone loaded a little more than they deadlift and just tried to get the bar off the ground?
Is there assistance work to get the bar off the ground? Or is the only answer more deadlifts and squats?
Discuss.

Courtesy of powerlifting usa via powerliftingwatch.com you can download a PDF here
Its essentially an example of western periodisation* on a 12 week cycle, and is actually quite high volume for deadlifts but its simple and most likely effective as he is one of the strongest men on the planet pound for pound. (oh and did I mention he does all this with severe scoliosis of the spine?).
The best part of this article is how it explains how to adjust the lifts for each session based on how "advanced" your lifts currently are so it can work for people of all stages (but longer cycles are more useful for the more advanced the athlete is).
For ease of viewing I have also written out the example cycle for 500lb deadlift max
5x8 @ 350
5x8 @ 365
5x8 @ 380
5x8 @ 390
5x5 @ 410
5x5 @ 420
5x5 @ 430
5x5 @ 435
5x3 @ 460
5x3 @ 470
5x3 @ 480
5x3 @ 490
The article advises that if your working max was 500lbs you should PR with 540lbs.
My thoughts:
Obviously your going to need to eat a shit ton for this but it would make you solid as hell.
The final week is doing 5x3 with 98% of your previous best, so this is a hardcore target to hit, hence the need for food
If your an early intermediate you could reduce it to a 6 week cycle with just 2 weeks spent at each block.
If your doing a shorter cycle you will be wanting to aim for more like 5x3 with 90%
Whether or not this is for you its worth taking note of this is a good example of periodisation in practice, personally I choose lower volume than this but volume is something that can be easily adjusted to the needs of the lift since this concept is so simple to implement.
Edit:
*By the way if you go on the website and read the comments a poster (with a phd) advises this isn't periodisation. It is. Volume decreases as the weight goes up, it is an example of linear periodisation (there are many ways to implement this, other examples would be 5x5, 4x4, 3x3, 2x2, 1x1 or 5x5, 5x4, 5x3, 5x2, 5x1 etc etc) . It is not an example of actual block periodisation since all of this is high volume and therefore "accumulation" if you planned this as part of a longer cycle that included peaking. I thought I would add this as there are many types of periodisation and I wanted to justify what I said above (incase anyone has read the comments under the article on powerliftingwatch)

I was very impressed by the equipment in this gym. It's not very big but it has 4 squat racks and another station with a rack of weights and an olypic bar. I assumed that this station was for deadlifting even though there were no pads. So I paid my $5.60 (not a bad price for a drop in)
As it turns out I should not have looked at the equipment to see if the gym would suit my needs, I should have read the signs.
“Absolutely no food or drink in the weightroom” Ok, I under stand this, but certainly they don’t include water... wrong! So I end up walking waaay down the hall to line up at the fountain along with all the squash players and the aerobics class.
"Proper footwear required. No sandals!" This one is totally my fault, I don't have lifting shoes, I usually lift barefoot at home. I tried one set with my runners on but it was terrible so I slipped them off. I only made one set before they caught me.
So those signs were annoying but defensible, but now this one was the last straw:

As my deadlift has gotten heavier, adding plates has gotten more awkward. I don't like the trick of putting a 2.5 lb plate under the innermost plate to create space to slide more plates on. I don't want to spend $65 on a portable deadlift jack (like this one), but I like the idea of something I can stick in my bag and take to the gym with me. The solution:
Total materials cost: zip, zilch, NADA! (I made it from extra heavy, solid maple pallets that had held roofing slate for one of our campus's historic buildings.)
Preliminary tests with the Olympic plates in my home gym were successful. I'll let you all know how it works with the bumper plates at the college.
(Oh, and nice to see that the old woodworking skills haven't deserted me!)